Zucchini Carrot Fritters

Brighten up fritters with a healthy twist. Add these Zucchini Carrot Fritters as a nutritious and delicious side dish for dinner and freeze a batch to enjoy later.

Zucchini Carrot Fritters - Brighten up fritters with a healthy twist. Add these Zucchini Carrot Fritters as a nutritious and delicious side dish for dinner and freeze a batch to enjoy later. via Chef Julie Harrington, RD @ChefJulie_RD #fritters #zucchini #carrot #plantbased #sidedish #glutenfree

Batch cooking and freezing has been my saving grace with my crazy schedule. My schedule during the week gets pretty hectic since I don’t work regular hours and some nights when I get home super late, the last thing I want to do it cook.

Zucchini Carrot Fritters - Brighten up fritters with a healthy twist. Add these Zucchini Carrot Fritters as a nutritious and delicious side dish for dinner and freeze a batch to enjoy later. via Chef Julie Harrington, RD @ChefJulie_RD #fritters #zucchini #carrot #plantbased #sidedish #glutenfree

How to reheat

I love the crispy crunchy outside of fritters. Don’t make the mistake I did when I popped my first batch out of the freezer warmed them in the microwave. Definitely heat them up in the oven, or let them thaw and throw them right back in the pan to warm through to keep that crisp exterior.

How to freeze

To freeze, simply let them cool and place into plastic ziplock bags. If you know you won’t be digging into them for a while, wrap individually in aluminum foil, then into a ziplock bag.

Zucchini Carrot Fritters - Brighten up fritters with a healthy twist. Add these Zucchini Carrot Fritters as a nutritious and delicious side dish for dinner and freeze a batch to enjoy later. via Chef Julie Harrington, RD @ChefJulie_RD #fritters #zucchini #carrot #plantbased #sidedish #glutenfree

Alternatives to breadcrumbs as a binding agent

I used a gluten-free garbanzo bean flour with an egg to act as a binder. Garbanzo bean flour is a fun flour to work use because it has a higher protein and fiber content than other flours.

Print
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Zucchini Carrot Fritters stacked on parchment paper

Zucchini Carrot Fritters

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 10
  • Total Time: 25 minutes
  • Yield: 8 fritters 1x
  • Category: side dish
  • Method: Stove Top
  • Cuisine: American

Ingredients

Scale
  • 1 zucchini
  • 2 carrots
  • 1/2 cup gluten free flour (i used garbanzo bean flour)
  • 1/2 tsp baking powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 egg
  • 2 tbsp canola oil (or olive oil)

Instructions

  1. Using a box grater, shred the zucchini and carrots. In paper towels or a dish rag, ring out the zucchini and carrots to release excess moisture.
  2. In a large bowl, combine the gluten free flour, baking powder, garlic powder, onion powder, salt, and pepper with the zucchini and carrots. Toss to coat.
  3. In a small bowl, whisk egg, then add to the zucchini and carrot mixture. Stir to combine.
  4. In a large skillet, add canola over and heat over high-medium heat, drop about a 1/4 cup scoop of the mixture into the pan. Slightly flatten to create a 2-inch patty. Cook until lightly brown and then flip and cook until both sides are evenly browned.

Notes

These zucchini carrot cakes freeze well. Simply let cool and place in a plastic bag in the freezer. To reheat either 1) let thaw and put in a skillet until heated through, or 2) directly from the freezer place on a baking sheet and cook at 350 until heated through.

Keywords: fritters, zucchini, carrots, gluten free, plant-based

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com
Zucchini Carrot Fritters - Brighten up fritters with a healthy twist. Add these Zucchini Carrot Fritters as a nutritious and delicious side dish for dinner and freeze a batch to enjoy later. via Chef Julie Harrington, RD @ChefJulie_RD #fritters #zucchini #carrot #plantbased #sidedish #glutenfree

Hearty Vegetable Soup

Nothing is better than coming inside from a cold winter day and warming up with a hearty bowl of soup. Making soup from scratch is by far better than the canned stuff. Canned soups are packed with a ton of sodium. The recommended intake of sodium is < 2,400 mg per day. In some soups thats 75% of your sodium intake right there!
 
Making homemade soup is simple. Plus, if you make a big batch you can freeze half and bring it back out later in the winter season. Stick to the broth based soups with tons of vegetables for fewer calories and for a nutrient dense meal.

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Hearty Vegetable Soup

Makes 12 servings

 

Ingredients:
4 strips bacon, diced
3 carrots, peeled and chopped into a small dice
4 celery stalks, chopped into a small dice
5 garlic cloves, finely chopped
2 medium red onions, chopped
Salt and pepper
1 cup cremini mushrooms, sliced
3/4 cup sundried tomatoes, sliced
2 quarts low sodium vegetable stock
2 quarts water
3 cups kale, roughly chopped
1 lb whole-wheat ditalini pasta
1 (15 oz) can chickpeas


Directions:

1. In a large stock pot over add the bacon and cook until crispy. Add the carrots, celery, garlic, and onions to the pot, season with salt and pepper, and cook until the veggies are tender, 7-8 minutes more.

2. Add the mushrooms, sundried tomatoes, and cook for another 2 minutes.

3. Add the stock and water to the pot, and bring up to a boil.

4. Add the kale, pasta, and chickpeas to the soup pot, and cook until the pasta is al dente. Season the soup with salt and pepper to taste.

5. Ladle the soup into shallow bowls.


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(nutrition facts based on calorie count)

 

 

Enjoy!

Simply Roasted

Roasting is my favorite way to prepare vegetables. The perfect roasted vegetable will be slightly crispy and brown on the outside and tender in the inside.

In simple terms roasting is a dry-heat cooking method that uses hot, dry, air to cook food. Like other dry-heat cooking methods, roasting browns the surface of the food which develops complex flavors and aromas.
 

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(source)

A few tricks to perfectly roasted vegetables:  

  • Uniform pieces – Chop your vegetables into same size pieces and shaped. This will ensure even cooking.
    – Keep in mind that denser vegetables like potatoes, cook slower than lighter ones, like mushrooms. Cut the denser vegetables into smaller pieces so they cook faster or add the less dense vegetables in the oven later, once the denser vegetables had a chance to cook a bit. 
  • Caramelization happens at the vegetables surface – for more caramelization, cut the vegetables with a larger surface area or flip mid way through cooking.

 

  • Don’t overcrowd the pan – This is a common mistake. If you have a lot of vegetables spread them out onto two pans. Let the vegetables breathe and give them a little bit of space. When the vegetables are too close or stacked, it will cause the vegetables to steamy rather then roast, leaving you mushy vegetables.

 

  • Remove excess moisture – The key to perfect browning is low moisture content. For example, eggplant is very porous and retains moisture. Remove the moisture by lightly seasoning the eggplant with salt and line in a colander. Place a paper towel on top and put a heavy pot on top to drain the excess moisture from the eggplant.

 

  • Season simple – Lightly coat the vegetables with a little olive oil and a sprinkle of salt and pepper. The roasting techniques really brings outs a delicious flavor. If you want to switch it up a bit add some thyme, rosemary, orange zest, cayenne pepper, cumin, fennel seeds, etc.

 

  • Set the oven at the correct temperature – You want the oven to be hot enough to caramelize the natural sugars in the vegetables, but not too hot to let it burn! Set the oven to 400 degrees F for perfectly roasted vegetables.
 


What are your favorite vegetables to roast?

Apple Chicken Sausage over Greens

Have you ever tried chicken sausage? They now have a wide variety of different flavors and seasonings. Today I was working with apple chicken sausage. It’s has a savory and sweet taste to it. I wasn’t really sure what I wanted to make with it, so I got creative from what I had on hand.

 

apple chicken sausage RD2.jpg
 

Apple Chicken Sausage over Greens
Makes 3 servings

 

Ingredients:
4 apple chicken sausage links (or any type of sausage)
1 tbsp olive oil
1/2 onion
1 small apple
3 cups any type of dark leafy green (spinach, kale, escarole, etc)
2 tbsp apple cider vinegar
1/4 cup cashews (or any other kind of nut)
salt and pepper, to taste

Directions:

1. In a small skillet sear off the sausage links until cooked through. Let rest.
2. Thinly slice the onion. In a medium skillet, heat the olive oil over low heat. Add the onion and let cook slowly, until caramelized.
3. Peel the apple and slice thinly. Add to the pan with the greens. Let the greens wilt. Add the apple cider vinegar and toss together.
4. Slice the sausage and toss in the greens with the cashews. Season with salt and pepper as needed.


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(nutrition facts based on MyFitnessPal)

 

Enjoy!

Tomato, Eggplant, and Spinach with Mini Raviolis

So I went to Trader Joe’s today and picked up a few things. My friend Kim told me about these mini raviolis they had there. I just had to get them. They are just so little and cute! I also picked up 2 small eggplants that I wanted to use for dinner tonight. The rest of the ingredients were inspired from just rummaging through my kitchen and used what I had on hand.

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Tomato, Eggplant, and Spinach with Mini Raviolis
Makes 6 servings

 

Ingredients:
1 (16 ounce) package of mini raviolis (can be substituted with any type of pasta)
2 tbsp olive oil
1 onion, diced
4 cloves garlic, minced
2 small (or 1 large) eggplant, peeled and diced
1 (15 ounce) can diced tomatoes (make sure it’s in it’s own juices – no salt added)
3 cups spinach, roughly chopped
2 tbsp oregano
1 tbsp salt
1 tbsp black pepper
Parmesan cheese (optional)

Directions:

1. Cook mini raviolis (or other pasta) according to package directions
2. In a large skillet over medium-high heat, heat the oil and add the onion. Cook until translucent. Add the garlic and cook for another minute.
3. Add the eggplant to the skillet with 1 tsp of the salt. Eggplant is very porous and adding a little salt will help release the moisture and allow it to absorb the flavors in the dish.
4. Add the diced tomatoes, spinach, and oregano. Season with the remaining salt and pepper, to taste.
5. If you want the mixture to have a little more liquid, add a ladle of water from your pasta pot.
6. Drain the pasta, and top with the tomato, eggplant, spinach mixture. Top with parmesan cheese (optional).


mini raviolis RD2.jpg

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(nutrition facts based on MyFitnessPal)

 

Enjoy!

Recipe ReDux: Summer Salad with Lemon Chia Seed Dressing

I recently joined Recipe ReDux. What is Recipe ReDux you ask? As the first and only recipe challenge founded by registered dietitians,The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you. Dietitians Regan Jones (of The Professional Palate Blog), Serena Ball and Deanna Segrave-Daly (both of Teaspoon Communications) founded the group on the belief that healthier eating should always taste delicious. As the Latin term “redux” means to revisit or reinvent, we are reinventing the idea of healthy eating with a taste-first approach. We aim to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover.


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June 2013 Theme: Sowing Seasonal Seeds
No matter the season, a scattering of seeds can jazz up the flavor, texture and nutrition profile of just about any dish. Whether it’s a chilled chia seed pudding or a hearty roasted vegetable salad with a sunflower seed crunch, show us how you sow your favorite seeds in a recipe reflecting the season in your part of the globe.

It’s officially summer, so I created a fresh summer salad with a raspberry lemon chia seed dressing.

Summer Salad with Raspberry Lemon Chia Seed Dressing


Summer Salad with Raspberry Lemon Chia Seed Dressing RD1.jpg

 

Dressing

Ingredients:

1 (6 oz) container Chobani raspberry yogurt
1 tbsp agave nectar (can use honey)
lemon zest from one lemon
2 tbsp lemon juice
2 tbsp chia seeds
1/4 cup olive oil
1 tbsp water (if needed)

  

Directions:

1. Stir together the yogurt, agave nectar, lemon zest, lemon juice, and chia seeds.

2. Whisk in olive oil slowly and vigorously. Whisk in water if needed for a thinner consistency.

 

Salad ingredients:

  • Spinach/Arugula mix
  • Green apple
  • Raspberries
  • Feta or Goat cheese
  • Sunflower seeds

Summer Salad with Raspberry Lemon Chia Seed Dressing RD2.jpg

Enjoy!